Lecture 1 Flashcards
What is physical activity?
Moving your body, any activity throughout the day
-not exercise
WHO: any kind of bodily movement produced by skeletal muscle that requires energy expenditure
-coined in the 90s
What is exercise?
Planned physical activity
How did the 24hr movement come about?
Older guidelines focused on just the movement part and only on exercise. Now moving towards moderate to vigorous and now we have the 24hr movement
What is the 24hr movement guidelines?
Integrated to be more aware of how much we are sitting
Looking at things more comprehensively instead of just focusing in on one thing
What are the 24hr movement guideline components for 0-4 years?
Move, sleep and sit
- all 3have benefits to our overall health
- sleep important for Brian recuperation
What are some movements for infants?
Crawling
tummy time
grasping for things
-not confined to seats and jumpers
Want to encourage movement and continuing into later years
What are the recommended screen times for different children age group?
Less than 2yrs: none to minimal
3 yrs: 1 hour
4yrs and up: less than 2
What are the benefits for playing?
Growth Skeletal Muscle Cognitive Psychosocial health Motor development Body comp Reduced injuries
What is the difference in the 24hr guideline in terms of activity?
1-2yrs: 180mins of a variety of physical activity, including energetic play
3-4: same as 1-2yrs but with at least 60 mins is energetic play
What are the categories of the 24hr movement for adolescence?
Sweat
Step
Sleep
Sit
What is different between the movement component of children vs adolescence?
- Energetic play Is split into step and sweat
- 1hr a day needs to achieve vigorous
- sleep depends on how old you are
What does NEAT stand for?
Non-Exercise Activity Thermogenesis
What is NEAT?
Other activities of daily living (maintaining posture, fidgeting, cleaning, gardening)
-the calorie expenditure can always add up
even when sedentary the basal metabolic rate can always add up
What are the 2 kinds of activity energy expenditure?
Eat and NEAT
What have studies shown in terms of lean individuals and those who sit?
Individuals sit 2 hours more than lean individuals
- If they adopted neat at level of lean individuals, they could burn and additional 350kcals/days
- Suggested that 280-350 kcal per day through NEAT may be required for weight loss (a little more calories for Wt loss)
What is the risk of all cause mortality based on sitting at different amounts of time?
- If you’re sitting almost all of the time your risk of all the above increases(except for cancer, mostly genetic/exposure).
- Any type of movement is beneficial
What is the balance in being vatic vs inactive?
Active means your meeting the guidelines, but if you are sitting after the activity you did then you are negating the activity you did
-the more time you spend sitting the higher your risk. If you are inactive your risk is higher.
Does BMI and sitting relate to all risk mortality?
Doesn’t matter what BMI you have but if you are of normal weight they are still at an increased risk if they are sitting all the time
What is the most protective factor?
Vigorous activity is more protective than any dietary factor in terms of benefits
Is sitting and in independent risk factor for all cause mortality?
Yes, it is also independent from BMI
What are the CSEP activity guidelines ?
150 mins/wk for an average of 30 mins 5days/wk
- vigorous activity in bouts of 10 mins to achieve sustained stress to your cardio system
- your body will adapt and build and learn from the stress
How do the CSEP guidelines cater to the older population?
Added bone strengthening and flexibility
Targeting benefits that pertain to older adults
How do we determine what is moderate or vigorous?
% (220-age=max HR)
HR
Conversation Speaking during activity
Sweat rate
What is moderate physical activity?
○ Any activity that causes you to sweat a little and to breath harder
○ RPE: 5-6 (rating of perceived exertion, how hard you think you are working)
%VO2 max: 50-70%
What is vigorous physical activity?
○ Any activity that causes you to swat a lot and be out of breath
○ RPE 7-8
%VO2max:>70%
What is a VO2 test?
Good test increases and then it plateaus, the max amount that your body is able to do
VO2 peak when there is an amazing test
Why do we exercise?
Release endorphins Sports Enjoyment COmpetitive Physical result Being fit
How do you know when you are fit?
Looks,
VO2max,
Increase in performance, Doing the things you like to do on a daily basis
What is the definition of physical fitness?
The ability to carry out daily tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies
What is health as a part of physical fitness?
Cardio, respiratory and endurance.
Being able to sustain an effort and get the O2 to the muscle to do that activity for a period of time.
Muscular endurance. Body comp. flexibility
What is skill related to physical fitness?
Balance,
Agility coordination,
Speed,
What are the 2 sub components of physical fitness?
Health
Skill
In terms of physical activity how are we doing overall with children 3-5yrs?
73% met the guidelines of 180mins ages 3-4
30% of 5yrs meeting the guidlines
Boys tend to do better overall than girls
In children and youth how much time is spent in sedentary pursuits?
62%
-this tends to increase with age
What are the guidelines used for children and youth?
60 min of MVPA at least 6 days/wk
VPA at least 3 days/wk
What % of children 6-19 are meeting the VPA of 5 mins/day/week
Only 11% of children are meeting the vigorous gidelines/week 5 mins is good and they go down with increasing minutes
What % of children and youth are meeting 60mins at least 6days/wk?
On average 7% of Canadian children accumulate the 6 days/wk
What is the average step count for children?
13 500 per day
What are the steps for girls and boys?
• Girls : 10,300
• Boy: 12,100
34% of boys and 19% of girls meet cut point of 13,500 steps
Those achieving 13,500 at least 6days per week:
7% boys
3% girls
Has there been an improvement on the activity levels over the last couple of years?
Basically no improvement on the activity level of children in the next CHMS
Still not meeting the recommendation
Based on the 24hr movement guidelines how are children and youth doing?
Average mins of physical activity
○ Boys mostly meeting the average but do more sedentary behaviours and more time in front of screens
○ Girls could be doing better
Boys and girls getting more sedentary time, more than the guidelines
Sleep for both is okay
Are children and youth meeting all 3 guidelines together?
17.5% of kids are meeting all 3 of the total movement guidelines
Combination of the 3 that they are meeting
In adults what % are doing 30mins 5days/wk
5% of adults doing this
What % of adults are doing 150 mins/week?
15% of adults are doing it
What % of adults are reaching 10 000 steps a day?
34.5%
What are the actual steps male and female adults are achieving ?
Men 9500
Women 8400
How is the world doing on getting enough physical activity?
1/4th population (1.4 billion) don’t get enough PA,
-women get less than men
Where in the world do we see high rates of low physical activity?
Higher income countries have higher rates of low physical activity
Which countries have the highest rates of physical inactivity?
Kuwait
Saudi Arabia
Iraq
-highest rates
Which countries have the lowest rates of physical inactivity?
Mozambique and Uganda
-lowest rates of physical inactivity
What are the daily patterns of physical activity in 6-10, 11-14 and 20-79?
Children 6-10 • Peak PA is at lunchtime Youth 11-14 and adolescents • Peak PA afterschool • Youth are also quite active during lunch Adults 20-79 • PA is accumulated throughout the day • Weekday=weekend
Why should we know patterns of physical activity?
Good to know so to capitalize on these times
What are the results of physical fitness in children and youth them compared to 1980’s?
• We have gotten worse with flexibility, muscle strength, waist, BMI
-Strength and flexibility decreased and all levels of fitness and body composition is down
• 28% of boys 8-10 and 23% girls could not complete a curl up
What are the results of physical fitness in adults compared to 1980’s?
Same trends in adults as seen in children and youth
Only thing going up os body weight
Majority of people over 40 could not complete at least 1 curlup
What factors contribute to the increase in body from the 1980s?
•Technology: groceries, shopping, time efficiency
• Larger portion sizes and accessibility of food (feast and famin, and surplus)
• Work culture
○ Work place environment
• Lifestyle
• Mentally tired
• Transportation methods instead of walking
•City planning
How do we change the trend we are on now?
- Employers have a responsibility to make a more conducive environment for activeness
- Teaching more about fitness, how to stay fit for life
- Aim for kids because if you build the habits at a younger age they are more likely to value this in the future
